14 Healthy Fats for the Keto Diet (Plus Some to Limit)
When following a high-fat, very-low-carb ketogenic (keto) diet, it is important to remember that not all fats are created equally.
Some fat sources are better for you than others, and filling your plate with healthier options is important to successfully reach your health goals.
Here are 14 fatty healthy sources to enjoy on a ketogenic diet.
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1. Avocados and avocado oil
Avocados are not only a great source of heart-healthy fats, but they also provide a large dose of fiber and essential vitamins and minerals.
Research suggests that avocados and their oils may support heart health, balanced blood sugar, and healthy aging.
Enjoy avocado by yourself, use it to make guacamole, or add it to smoothies and salads to increase the amount of fat and nutrients. Use it to make neat avocado oil or salad dressings and other ketogenic sauces on soaked or steamed vegetables.
2. Nuts
Incorporating a variety of nuts into your diet is a great way to get your healthy fats, plant-based protein, and fiber intake.
In addition, a high amount of walnuts is associated with a reduced risk of heart disease and death from cancer, diabetes, and respiratory diseases.
Almonds differ in their combination of nutrients, so eating the variety of your choice will help you reap the maximum benefits. Cakes, nuts, nuts, walnuts, cashews, and Brazil nuts are great choices for low-carb, high-fat foods such as ketogenic.
Bring mixed nuts for snacks, sprinkle them on your salads and soups or spread almond-based like almond paste.
3. Nuts and seed butter
Almond and seed butter offers the same benefits as eating whole nuts and seeds but in a more versatile package.
Sprinkle sunflower butter over keto biscuits or use almond butter as a dip for low-carb veggies.
Add your favorite almond butter to smooth or use as a base for power bites. You can even include almond butter in sauces and marinades for fish or vegetable noodles.
You can make your own nuts and seed butter if you want, but be sure to read the ingredients label if you plan to use store-bought versions. Some types contain extra sweeteners that can make them unsuitable for a ketogenic diet.
4. Flax seeds
Citrus seeds are a great source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds.
A quarter cup (42 grams) of flax seeds provides 11 grams of fiber, 7 grams of protein, and 18 grams of fat, half of which comes from omega-3s.
Research suggests that shellac seeds and their oils may help prevent heart disease, cancer, diabetes, and degenerative brain disease.
Add ground flaxseeds to the smoothie or sprinkle them on salads, soups, or keto yogurt parfaits. You can also include whole or ground flax seeds in your favorite keto cookie, muffin, and pancake recipes.
5. Hemp hearts
Horn Heart or Seed is another great dense and nutritious alternative to increasing the amount of fat on a ketogenic diet.
Three tablespoons (30 grams) of horn hearts provide 15 grams of fat, making them the perfect choice for a high-fat diet.
These are one of the few complete plant protein sources that contain nine essential amino acids. Additionally, they contain a variety of vitamins and minerals, including vitamin E, calcium, iron, and potassium.
The heart of the horn has a light flavor and a texture similar to that of sesame seeds, so it is easy to mix them with a variety of foods without changing the flavor profile too much.
Sprinkle these over yogurt, salads, and fried veggies, mix them into smoothies and soups, or pair them with energy bites. You can add them to sauces and dressings.
6. Chia seeds
Chia seeds are rich in healthy fats and fiber, making them suitable candidates for the ketogenic diet.
With just 1 tablespoon (15 grams) of chia seeds, you get 4 grams of fat, primarily omega-3s, as well as 4 grams of fiber, which is about 16% of the Daily Value (DV).
These seeds contain a variety of plant compounds, including quercetin and camphor, that can reduce inflammation and prevent chronic conditions like cancer, heart disease, and diabetes.
Additionally, chia seeds have a unique ability to absorb water. These become very gelatinous if soaked in any liquid for a few hours. In this way, they can be used to make chia puddings or for thick sauces and dressings.
Like other seeds, chia can be mixed into smoothies or mixed with yogurt, soups, and salads. You can also use them to make keto-style cookies or as baked fish, chicken, or pork bun.
7. Olives and cold-pressed olive oil
The benefits of olives and olive oil have been studied for decades and it's no fault that they're often included in the world's healthiest diet.
Not only are olives loaded with heart-healthy fats, but they also contain vitamin E and various plant compounds known to reduce inflammation and put you at risk for chronic diseases like heart disease, cancer, and osteoporosis.
Olives make a convenient and portable snack, but they're great for salads or eaten as part of an antipasto. Serve the olives with garlic, SME, or toasted cheese to increase the amount of fragrance.
Buy whole olives, including olive oil, anchovies, and capers, to create a tapenade that adds fat, flavor, and moisture to VG sandwich wrappers.
Cold-pressed extra virgin olive oil can be used as a base for dressings or marinades for burnt meats, vegetables, or fresh salads, to meet the fat content of oily oils or lightly fried vegetables.
8. Coconut and raw coconut oil
Coconut and coconut oil are popular sources of ketogenic fat because they provide a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use.
Research suggests that MCTs can facilitate your conversion to ketosis, a place where your body burns fat for fuel instead of glucose.
Also, MCTs are more likely to be burned for fuel and less likely to be stored as fat, which can help you lose weight.
Add the folded coconut flakes to the nut mix or homemade smoothie. Use whole coconut milk to make curried meats or fry vegetables in coconut oil. For island-style flavors, try cauliflower rice saturated with coconut oil and fresh lemon juice.
9. Cocoa nibs
If you think that chocolate is not included in your ketogenic diet, think again.
Kako nibs is a type of raw chocolate that is unique or processed. Just 1 ounce (26 grams) provides about 12 grams of fat and 9 grams of intense fiber.
Dark chocolate is also well known for its rich supply of polyphenols, which plant compounds can grow healthy intestinal bacteria (15 trusted sources) with strong anti-inflammatory effects.
Add cacao nibs to homemade smoothies, energy snacks, or trail mixes. If you have sweet teeth, make keto hot chocolate by melting it in coconut milk instead of quail beans on the stove. Next, mix in your favorite keto sweetener, like stevia or monkey fruit.
10. Whole fat Greek yogurt
Although it may contain some sugary, unique, full-fat Greek yogurt is a healthy addition to the ketogenic diet.
A 5.3 ounce (150-gram) serving provides about 6 grams of fat, 13 grams of protein, and 6 grams of carbohydrates, as well as a 15% DV of calcium.
Yogurt is a great source of beneficial bacteria known as probiotics, which promotes healthy digestion.
Eat plain Greek yogurt or make layered keto yogurt perfume with nuts, seeds, coconut, and cocoa. You can mix herbs and spices to make a delicious vegetarian sauce.
11. Fatty Fish
Fatty fish such as salmon, tuna, anchovies, and sardines are great additions to a healthy ketogenic diet.
They are rich in high-quality protein and heart-healthy omega-3 fats. Some types of salmon provide adequate amounts of nutrients, such as vitamin D, immune function, bone health, and more.
Bake or grill a wild-caught fatty fish flat on salads or serve alongside grilled vegetables. You can also use canned fish of your choice by mixing mayonnaise, herbs, and spices to fill lettuce rolls, avocado, or celery sticks.
12. Whole eggs
Eggs are as nutritious as they are versatile, making them an easy addition to a ketogenic diet.
A single egg contains about 5 grams of fat, 7 grams of protein, and 80 calories.
Be sure to eat whole eggs, as yolks are rich in B vitamins and the powerful antioxidants are lutein and zeaxanthin, which support eye health.
Boil a batch of eggs for a week-long snack or add some mayo and turn it into an egg salad. Make low-carb veggie-laden scumble or poach eggs with avocado and tomato pieces.
13. Butter
Butter is perfect for your keto lifestyle, as it is carbohydrate-free and about 80% fat.
Although it has long been considered a threat to heart disease, current research indicates that there is only a small or neutral relationship between butter intake and the risk of heart disease and stroke.
Butter is one of the richest food sources in Batair. Preliminary research suggests that this type of short-chain fat may play an important role in improving brain health.
Some research suggests that grass-fed cows may have a slightly more favorable fat composition than butter from conventionally raised cows, but whichever you choose, make sure it is of high quality.
Sprinkle in butter with braille or chopped vegetables or keto muffins, waffles, or pancakes. Rub the butter on the whole chicken before grilling for perfectly rough skin.
14. Cheese
Cheese is one of the better high-fat, low-carb alternatives for keto dieters and there are hundreds of varieties on the market, with no shortage of options to choose from.
Although the right combination of nutrients varies with different types of cheese, many types of protein and calcium sources are good. Certain fermented varieties such as cheddar or gouda also provide probiotics.
Enjoy pieces of cheese with fresh vegetable sticks or melt it in grilled or steamed vegetables. Try adding sliced cheese to salads or grilled meats or use it to make keto mushroom pizza sliders.
Keto Limited Fat
Although fat makes up the majority of calories on a ketogenic diet, not all sources of fat are good for your health, even if they fit into the macronutrient distribution of your diet plan.
Artificial trans fats
Artificially produced trans fats are known to significantly increase the risk of heart disease and should be avoided regardless of the type of diet you are following.
Trans fats are often found in highly refined oils and commercially prepared processed foods such as cakes, cookies, pies, crackers, crackers, and other ultra-processed snacks.
Trans fats can be listed on an ingredient label as "partially hydrogenated oil" or "condensation." It is best to avoid foods that contain these ingredients as much as possible.
Be aware that many countries, including the United States, have banned or restricted the use of artificial trans fats.
However, according to current Food and Drug Administration (FDA) regulations, trans fat products produced before June 18, 2018, can be delivered in January 2020 or 2021.
What's more, if a meal provides 0.5 grams of trans fat per serving, it is labeled 0 grams of trans fat.
Processed meat
Processed meats, such as cold cuts, hot dogs, salami, hot dogs, and cured and smoked meats, are often touted as ketogenic.
While these foods have been technically packed with ketogenic diet plans, several studies have found a link between high doses of processed meat and an increased risk of gastrointestinal cancer.
Therefore, it is best to keep these foods to a minimum. Instead, focus on eating as much whole, minimally processed foods as possible.
Fried food
Fried foods are included in some ketogenic diet plans, but you may want to think twice before adding them to yours.
Fried foods are high in trans fat, which increases your risk of heart disease.
Some types of highly refined oils that are commonly used in frying, such as corn oil, often contain small amounts of trans fat. As oils are heated to very high temperatures, more trans fats can form.
Fried foods absorb large amounts of these fats and can have detrimental health effects over time. Therefore, you should eat minimal amounts of fried foods to maintain your health while on the ketogenic diet.
SUMMARY:
Some sources of fat should be limited or avoided on the ketogenic diet, as they can have a negative impact on your health. These include processed meats, fried foods, and some with artificial trans fats.
BOTTOM LINE
The ketogenic diet revolves around foods high in fat, but some sources of fat are healthier than others.
Fatty fish, avocados, coconuts, olives, nuts, and seeds are just a few examples of nutritious sources of healthy fats.
To best support, your health on the Keto diet, choose nutritious and dense fats from whole foods and avoid overly processed oils, meats, and fried foods.
Article source healthline.com
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